A.
Three sets for max reps of:
Unbroken Shoulder Press @ 80% of bodyweight
Rest 15 seconds
Unbroken Strict Pull-Ups
Rest 3 minutes
Athletes should aim to use a load or assistance that will allow them to achieve at least 8 reps of each movement in the first set.
B.
For time:
10 Wall Ball Shots (20/14 lbs)
1 Ring Dip
9 Wall Ball Shots
2 Ring Dips
8 Wall Ball Shots
3 Ring Dips
…
1 Wall Ball Shot
10 Ring Dips
A1. 135# = 70% 8/7/7
A2. 10/10/9
B. Rx – 7:48
a) @115x 9/8/7 and 12/11/8 for Pull ups
b) 11:45 rx
A. @135#
9/12, 9/12, 8/10
B. 7:48 (30# wb)
I subbed most things in the workout since I did the heavy thrusters and ring dips yesterday.
A. Bench press 80% bw
165: 8, 8, 8
Strict pull-ups: 7, 8, 7
B. Same rep scheme
Wall balls
Pull-ups
7:37
A. Scaled to 65# which is 76% of my 1RM for Strict shoulder press Strict shoulder press/Strict Pull Ups 9/9, 9/8, 7/8 (to get 9 SSP in the second round was a struggle) ***Was amazed how much easier pull ups felt after presses…. B. As RX – 7:06 WB – All UB RD – UB rounds 1-6, 4/3, 4/2/2, 2/2/2/1/1/1, 2/2/8 singles ***WB’s felt really good today…thinking lifters make a difference for me…makes my squat better which makes my assent more powerful. RD were really good until round of 8..then they really got tough. C. ALT EMOM for 10 min… Read more »
Fantastic effort!
Killed it, nice work
Lifters definitely make you feel more stable. Well done Candy!
A. 8,8,8 @155 .775 of my weight. Should have gone full .80. First set still had more.
15,13,11 pull ups. Felt good.
B. 6:27. Picked easy breathing pace. Still doing stationary dips. Honestly scared to try ring dips since I tore my pec. Doing the stationary dips are helping me feel stronger on the torn pec side. I guess it’s helping.
C. 6 rds 25 sit ups. Min rest in bw
A1. Used 105 (65% bw). 9/8/7. Last couple reps were a struggle each set.
A2. 10/11/9. Found a good groove on the 2nd set and was past 6 before I realized it. These felt great today.
B. Rx’d 4:18. UB wall balls and UB dips through 7’s. Broke up 8/9/10 into multiple sets.
Solid day man
A. 75# which is like 55% of my body weight.
6, 6, 6
Strict pull ups
8, 9, 8
Worked on HS walking between sets
B. 7:23 – but on the round of 3/8, I had to stop the clock for a toddler emergency potty break. I would probably get close to that time anyway, but fairs fair. ? rings dips were toe assisted.
Good times working out with the kids around!
Great work Janelle
We tried potty training our 1-year old a couple months ago.
As soon as we took off her diaper she ran to our kitchen floor and took a fat turd.
She’s no longer in potty training. Moral of the story: nothing. It was hilarious though.
Haha! She’s our third and last and getting to three. Potty training is not for the feint of heart!
A: Did the press at 145 : 80% was 152. Not far off.
1: 7 Strict press and 20 Strict pull-ups
2: 7 and 15
3: 6 and 12
B: 5:18 Strict Ring dips. This was really tough 5 minutes after part A.
A1. Strict Shoulder Press (95 lbs): 10/8/6 — 80% BW is 120 lbs for me, but that was way too heavy for prescribed.
A2. Strict Pull-up: 13/10/8
B. Rx: 4’00”
C. 3 Sets of:
— Erg Bike x 10 Cals
— KB Cossack Squat (35 lbs) x 10 Reps
You destroyed B. Welcome Back. I haven’t seen you on here in a while.
Thanks Chris! I’ve honestly just been forgetting to post ever since life got a little busy (and we’re expecting baby #2)!
Also, I did last Saturday’s workout (the DB clusters one) and I completely wrecked my back on that, so I didn’t workout at all last week.
Feeling better though—hopefully I can still keep up with you and the gang!
Congrats on #2 and hope you feel better. You need your back. I take Saturdays off!
Congratulations!!! Good news! ?
Congratulations!
Congrats man, good times ahead!! Solid day
Amazing news!!
Daaaammmmn that B time is flying! Awesome work and congrats on #2. Start working on your man-to-man defense!
Just give me your wheels and we’ll call it even brother!
Incredible work bro!
Thanks Mike!
Anika
A. 65×8, 8 pullups/ 65×10, 7 pullups/ 75×7, 7 pullups (this would’ve been 80% of my bodyweight if I were like 90 lbs! Haha!)
B. 9:21 with toes on box behind me for assisted ring dips.
Solid work!! I feel ya on the shoulder press lol
A.) 95 x 8, 95 x 7, 95 x 6 on Strict Press. 11, 9, 8 pullups.
B.) Looked at this and thought it was going to be a quick one, but those dips got tough fast. subbed strict stationary dips. 8:59 .
Is this strict shoulder press?
I did it as that yes!
Thanks James!
Just like a bicep curl, except with your shoulders
Bro so many bicep curls.
8/15 7/10 7/11 115# 8:19
A1. Shoulder Press w/ 145 (78%): 7, 6, 5
A2. Strict Pull-ups: 11, 9, 9
B. As Rx w/ strict ring dips: 9:44
… quick jog between stations – WB – no problem /. RD quickly devolved to singles.
A. Shoulder Presses done at 50kg/115#
set1: 10 / set2: 9 / set3: 7
Strict Pull Ups:
set1: 15 / set2: 11 / set3: 9
Oh yeah, get that monday upperbody pump! 😉
B. As Rx 6:34
All WB’s UB, Dips UB through round 6, after that quick sets of 2
Triceps and pecs are fried, if this doesn’t help with upper body pushing volume I don’t know what will.
Accessory
Every 2min for 8min (4sets):
20sec AB sprint
Recover at 50-55 rpm
Have a great week everyone!
Great way to kickoff the week Steven! Great work all around and super fast B
Friday: A) 4 sets: 1 clean pull + 3 tall cleans + 1 hang squat clean + 1 squat clean. In kgs: 42.5, 45, 47.5, 50 B1) EMOM 3′: 3 squat cleans. In kgs: 77.5, 80, 82.5 1′ rest B2) EMOM 3′: 2 squat cleans. In kgs: 87.5, 90, 92.5 1′ rest B3) EMOM 3′: 1 squat clean. In kgs: 97.5, 100, 102.5 B4) Off the clock, 3 attempts of 1 squat clean. Failed twice at 105, decided to stop as my shoulders were gone. C1) OT3M x 2: 4 front squats 115 kgs C2) OT3M x 2: 3 front… Read more »
Flipped Friday’s
Tabata AB warmup – 56 cals
A. BSS OT3M for 15
B. 15-12-9 thrusters/burpees. 5:09 Rx. Legs were dead from A… I understand why BSS was programmed 2nd.
C. Tabata: pushups, squats, alt side plank
Very speedy time for dead legs!
It felt VERY slow.. legs are still tight!
Great time especially after A
Thanks. Going to save today’s for Thursday pre-soccer WOD.
Solid plan. Lower body destruction must be upcoming later this week. I was relieved to see this up this morning as I had a case of “the mondays”
You crushed that wod!
Thanks but it felt the other way around
(Anika)
Wow, so fast on B, even after the BSS!
Holy smokes you killed B (A)! Super impressive considering that you did this after BSS.
Crazy fast on the metcon!
A. Weighed in @ 195 this morning
4×155 / 10 pull-ups
3×155 / 8 pull-ups
2×155, 2×135 / 6 pull-ups
B. Did regular dips due to equipment availability: 6:29
that’s a strong day, Dave. Great job!
Good morning everybody…
A1. 125 x 8/6/5 (80% of 1rm 155#)
A2. 11/10/9
B. 6:00 RX; UB thru round of 6 dips. all WBs UB.
C. 3 rounds for time
20 double unders
10 bent rows 90# using landmine.
If you ever wanted to know if bent rows would affect your doubles, then this wod is a good one to test it!
How do they affect them? I guess grip slightly but straightening the bicep after them must be harder?
Mid back fatigue made it difficult to keep tension on the double unders
Oh interesting!
Solid work Chris
(Anika)
Super fast on B!
Thanks, Anika. You had a good one today as well.